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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
Here is a list of good sources of both folate and folic acid: 1  the naturally occurring folate in foods (such as produce), and. 2  the synthetic form, folic acid, which is added to foods (such as ready-to-eat cereals and grains) and found in supplements. 3  Dark green leafy vegetables,4  Enriched pasta, rice, breads and cereals.here are tons of great (AND delicious) food sources of folate (thatâs the natural form of folic acid found in foods, but itâs still vitamin B9). Here are just a few: 1  spinach (Popeye was wise beyond his years!). 2  other dark, leafy greens like kale, collards, etc. 3  oranges/orange juice. 4  other citrus fruit or juices. 5  peas. 6  beans.